Strength
Push Press (warm-up (10-7-7) then 5-5-3-3)
Start with just the bar or very light weight and ascend, trying to find a heavy set of 3 (with good form) for the last set.
(Remember these are push press, not jerks! No re-bending of knees.)
Conditioning
AMRAP 9 minutes:
3 Thrusters (95/65)
3 Pull-ups
6 Thrusters
6 Pull-ups
9, 9; 12, 12; etc. (adding 3 reps every round)
Record total reps (chart in Wodify for reference).
May scale to DB thrusters and ring rows — quality over quantity movement!